GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 400 Meter Run 20 Thrusters (75#/55#) 20 Burpee Box Step Overs 40/35 Cal. Bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 7 Sets (Heavy) Snatch Balance (every 1:30) 5×4 (Light) Snatch Push Press (every 1:30) 5×5...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: (9 Minutes) 3 Rounds 50 Dual DB High Pulls (light weight) 15 BB Rows (heavy weight) MetCon: Build: 3×5 Minute AMRAP 5 DL (165#/115#) 10 Cal. Row *2 minute rest between AMRAPs. Welded: 3×5 Minute AMRAP 5 DL (225#/155#) 10 Cal. Row *2 minute rest between...Read More

GROUP CLASS WORKOUT Warm Up: 30/25 Cal. Machine 40 Air Squats (With Glute Band) 20 Inch Worms MetCon: Build: 20 Minute EMOM 1. 8 HPC (95#/65#) + 5 DU or 30 Singles 2. 5 DU or 30 Singles + 10/8 Cal. Bike Welded: 20 Minute EMOM 1. 8 HPC (115#/75#) + 15 DU 2. 15 DU + 10/8...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy Russian KBS 15 KB DL 10 Cossack Squats MetCon: Build: 5 Rounds 25/20 Cal. Bike 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 25 Knee Raises 24 Minute Time Cap Welded: 5 Rounds 500 Meter Row 5 Squat Snatches (135#/95#) 15 T2B 24 Minute Time Cap Warrior:...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 Banded Face Pulls 10 BB High Pulls 5 Front Squats Strength: Clean and Jerk (every 1:30) Build: 5×5 Clean & PP Welded/Warrior: 5×2 @70% MetCon: Build: 14 Minute AMRAP 10 Pull Ups or 20 Ring Rows 10 Power Cleans (95#/65#) 15 Wall Balls (14#/10#) Welded: 14 Minute AMRAP...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 15 sec. Dead Hang 15 sec. FLR MetCon: Build: 4 Rounds 800 Meter Run 40 Air Squats 30 Push Ups 15 Pull Ups or 30 Ring Rows 42 Minute Time Cap Welded: 4 Rounds 800 Meter Run 50 Air Squats 40 Push Ups 20 Pull...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice  MetCon: 3 Rounds 1500 meter Row 150 Double Unders or 300 Singles 75 V-Ups 25 Power Cleans (95#/65#) 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice  Weightlifting: Clean and Jerk (every 1:30) 8×2 @75-80%  Clean Pulls (every 2:00) 5×4 @90% of best Clean Split Jerk...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15 Squat Cleans (75#/55#) 15/12 Cal. Row 15 DU or 100 Singles 12 Squat Cleans (95#/65#) 15/12 Cal. Row 15 DU or 100 Singles 9 Squat Cleans (115#/75#) 15/12 Cal. Row 15 DU or 100 Singles 6 Squat Cleans (135#/95#) 15/12 Cal. Row 15...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 KB Push Press (each side) 3 Rounds 5 Broad Jumps 10 Ring Rows Strength: Front Squat (every 1:00) Build: 8×5 Welded: 8×4 @65% Warrior: 8×3 @70% MetCon: Build: 3 Rounds 15 Pull Ups or 30 Ring Rows 15 Box Jump Overs (24”/20”) 15 S2OH (75#/55#) 16...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 24 Minute EMOM 1. 12/9 Cal. Bike 2. 6 Clean and Jerks (95#/65#) 3. Rest Welded: 24 Minute EMOM 1. 200/170m Row 2. 3 Clean and Jerks (165#/115#) 3. Rest Warrior: 24 Minute EMOM 1. 200/170m Row 2. 3 Clean and Jerks (205#/135#) 3. RestRead More